Diabetes is a lifelong metabolic condition, caused by an abnormality in blood-sugar levels. Treatment of the illness involves receiving medical intervention, as well as adhering to a strict diet which has been proven to offset the problems caused by having a resistance to insulin.
Many sufferers find changing their eating habits to be overwhelming at first. Finding specialist diabetic recipes which are both nutritious yet tasty can be a challenge, which may be why 8 out of 10 newly diagnosed sufferers report to feeling depressed at their limited food choices.
But diabetic eating doesn’t have to be difficult. As with any medical condition, education is your friend, and educate you we certainly intend to do. Our diabetic food list below includes 11 delicious, diabetic-friendly foods, and ideas on how to use them.
As the old saying goes, “an apple a day keeps the doctor away.” As the University of Ohio found out in a recently conducted study, the saying is much more than just a catchy rhyme. Apples contain anti-oxidants as well as having cholesterol-lowering properties, meaning they help protect against cancer and heart disease.
Apples make a great snack, or can be used to make apple sauce, a healthy alternative to sugary sauces.
Avocados are one of the tastiest fruits around, and pack a nutritional punch than would make a multi-vitamin jealous. Depending on where you purchase your avocado, it will have a nutty, or garlic-like flavor.
Avocados are perfect for using in salads, combining with morning eggs, or making dips with.
One of the biggest complaints diabetics have is craving something sweet. Seeing as sugar is often out of the question, healthier alternatives have to be explored. Blueberries are one of the best alternatives to sugar for those looking for something sweet. Packed with vitamins and anti-oxidants, they’re also far better for you than a candy bar.
Freeze blueberries and add them to smoothies, or add them to your morning cereal. Alternatively, you can just eat them as they are, for a tasty, yet nutritious snack.
The humble tomato is one of the most versatile cooking ingredients you will ever find. Its uses are endless. Packed with vitamin C, tomatoes will also keep your skin looking younger, and your immune system functioning at optimal levels.
Use tomatoes to make great sauces, add them to juices or grill them to go with a meaty dish.
Yogurts contain healthy colonies of good bacteria which scientists believe improve digestive health and protect against flu and the common cold. Yoghurts are also a delicious snack, and make a great dressing.
Combine with oatmeal and a little honey to make a delicious breakfast treat, or use as a garnish on top of a spicy dish.
Eggs are a superfood, rich in protein, delicious, and with little to no carbohydrate. Not only are they a protein powerhouse, they’re also full of other goodies such as zinc, selenium and iron. Eggs are as versatile as you want them to be. Perfect for breakfast, lunch or dinner, they offer a quick and easy meal that’s good for you.
Use them to make diabetic-friendly pancakes, or a delicious breakfast omelet complete with onions, avocados and peppers.
When trying to cut down on fatty meats, fish makes a great substitute. Wild salmon is full of vitamin B as well as Omega-3 fatty acids, believed to ward off the blues, as well as joint pain. Salmon takes just a few minutes to grill, meaning like eggs, it’s another quick meal option packed full of punch.
Some diabetics try to reduce meat intake. If that’s you, replacing meat with mushrooms might make the transition easier than you first thought. Mushrooms are naturally meaty in texture and have their own unique flavor which many grow to love.
Mushrooms make a great accompaniment to eggs in place of bacon, and can also be used in place of meat in various saucy dishes.
If you’ve looked through a list of diabetic recipes before, you’ll probably have seen vinegar mentioned in many. Not only is it capable of lowering your blood sugar, it can also add a zest to salads, and other dishes. Balsamic vinegar is the most popular type among food-lovers, and combines well with olive oil to make a delicious dressing.
Cinnamon has a homely smell to it. It’s warm, comforting, and mouth-watering, all at the same time. It’s also highly effective in the treatment of type 2 diabetes. Numerous studies have shown cinnamon reduces fasting sugar levels by as much as 30%. Cinnamon can be used however you like, including in Indian dishes, sweet dishes and even as a marinade on meat. Make sure to purchase cinnamon in its natural form, instead of a pre-prepared rub mix, which may not include safe ingredients.
Some diabetics look to avoid fats altogether, under the assumption they’re bad. This usually means missing out on several major food groups, full of vitamin rich choices. One of those food groups is nuts. In the nut food group, the almond is one of the best food choices you can possibly make. Almonds are rich in magnesium, Vitamin E, and selenium. They’re also great for regulating the metabolism.
Enjoy almonds in cereal, in your oatmeal, or roasted. Almonds also make a tasty addition to a salad, and chopped up, can be included in many dishes to provide an extra dimension of flavor and texture. Or, if you like, eat them as they are, as a quick, filling snack.
Get Creative, Feel Great
Having diabetes doesn’t mean you have to settle for feeling unwell your whole life. Good health is made in the kitchen, which is where you’ll cook and prepare all of the foods mentioned on our diabetic food list above.
Incorporate some, or even all of the aforementioned items to add flavor and nutrition to your meals. Use each item according to your own tastes, and don’t be afraid to experiment with different cooking styles and preparation styles.